How to Recover From Back Pain
The back is one of the most common areas to suffer from pain and inflammation. But with a few key strategies, you can take control of your back pain and get back to living your life.
The Health Back
A major cause of back pain is poor posture and sitting in the same position for long periods of time. Changing your seated position and doing some gentle exercise can help you regain your natural back arch, which helps relieve pressure on your lower spine.
Spinal cord workout stretching
A spinal cord workout is a series of exercises that help improve your spinal flexibility and strengthen your core muscles, which reduces the stress on your back. The best way to do a spinal cord workout is with the guidance of a physical therapist, who can provide you with specific instructions.
Using the right exercise techniques to stretch your spinal cord can also prevent future back injuries. This is especially important when you are trying to recover from a herniated disc.
Knee-to-chest stretches are a simple yet effective way to elongate your spine and decrease pain. Start with your legs straight and then gently bend them in toward your chest as you press your back to the floor. This stretch can be done two to three times on each leg and should be performed twice a day for maximum benefit.
Strengthening your abdominal muscles can also be beneficial to relieve back pain by helping to ease the strain on the spine and reducing stress in your stomach area. However, it is very important to check with your doctor before starting any exercise program.
Walking can be a great way to get your heart pumping and stimulate blood flow, which helps increase the circulation of nutrients to your body’s tissues. Try walking for short periods of time, such as 15 to 20 minutes a few times a day. If you are able to do this without worsening your symptoms, you may be able to move into more strenuous activities sooner.
Sleeping correctly can also be an important factor in recovering from back pain. Make sure to choose a good position that is comfortable and doesn’t stress your spine, such as a flat or fetal position.
Limit sitting to no more than 30 minutes at a time, and do not sit in the same position for longer periods of time. Sitting causes increased pressure on your lower spine and can increase inflammation, which can aggravate back pain, says Rami Hashish, Ph.D., a body performance and injury expert.
Avoid lifting heavy or awkward objects if you are suffering from back pain. Lifting heavy, awkward or improperly positioned objects can put extra strain on your lower back and can lead to further injury.
A diet that contains plenty of fresh fruits and vegetables, whole grains and healthy proteins can be helpful in recovering from back pain. But don’t eat anything that is highly inflammatory, such as high-fat or refined sugars and processed foods, because these can make your back pain worse.